Monday's Strength Program Kick-Off!!

May 2, 2016

Alight guys! Tomorrow is the kickoff of our May #gainz strength program. Before you start, you need to write down your maxes for the following lifts:

- Back Squat

- Bench Press

- Deadlift

- Strict Press

Then, multiply each max by 0.9 to find 90%. This is the number you are going to use as your starting "maxes". This will allow you to use sub-maximal weights to get stronger, and since you won’t be handling heavy weights all the time, it’ll keep your body fresh and you won’t plateau or regress. Please leave your ego at the door and follow this program the way it is supposed to be done. You don’t need to operate at your real max to make gains with this program. The strength program will still be followed by a WOD as usual! GET PUMPED!! If we get lots of positive feedback with this program, we will consider doing another 4 week cycle in June! ALL of your maxes should increase. I (Coach Rebecca) have done 3 cycles of this program (years ago) and experienced great results, so I hope you all do too!!


Monday May 2, 2016


CrossFit (6am/7am/10am/12:15pm/5:30pm)


200m Run
15 DB Strict Press
200m Row
15 Push-ups




5 reps @ 65%

5 reps @ 75%

5+ reps @ 85%



Dips - 3 sets of 10

Dumbell Row - 3 sets of 10

Shrugs - 3 sets of 15



15 min. AMRAP:


20 Alternating Pistols

30-foot Handstand walk (sub = 10 mule kicks)



Endurance WOD (6:30pm) - Coach Pager's creation...


3 RFT:

1K Row

1K Assault (If bikes are taken, you can sub with a 400m Run)

50 DUBs (sub 3:1 singles)

50 Ab-mat Sit-ups



On-Ramp (7:30pm)




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